Here are some tips on how to fall asleep. This is one area of my life that I have had to try and improve over the years, especially on the days that I teach dancing late into the evening.
Why is sleep essential, and not just a couple of hours here and there, but a good nights rest each and every night?
Sleep is essential for emotional well-being, but did you know sleep is also essential for muscle recovery and cognitive function?
I also know that after a late night of class or rehearsal, sleep can be hard to come by.
Most adults need between 7 and 10 hours of sleep every night to operate at their best. Some more on the lower end of the scale and others need more.
So if you need to be asleep by ten, it’s best to hit the sack no later than 21H30.
The problem comes when you teach until late and only get home around 21H00 at night. Although you will feel physically exhausted and mentally wired at the same time, this can cause you to stay awake even later than you want to.
Tips On How To Fall Asleep
As dance teachers, it is hard, if not impossible to wind down after a busy day, especially when you finish late in the evening. After looking at social media, these are the tips I found that other teachers and performers use to help them to get enough ZZZZZZ’s.
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Try Using Light Therapy
A great strategy that many of my friends swear by is wearing a red light mask before going to bed. This is also great for your skin.
This can support your body’s natural production of melatonin and allow your brain to relax.
“A short session of red light therapy before bed—about 10 to 20 minutes—can promote relaxation and help signal to your body that it’s time to sleep.”
On the flip side, blue light (like the light from your phone or computer), tricks your brain into thinking it’s still daytime and makes it harder to fall asleep. While I do swear by the benefits of red light, at the very least, put the phone to sleep (outside of your bedroom!). And if you must use your devices, throw on some blue light-blocking glasses.
Take A Hot Bath Or Shower
The first thing I do when I walk in the door from a late night of teaching is hop into a hot shower. Mainly because I want to wash away the sweat and dirt of the day – but according to The Sleep Foundation, taking a hot shower or bath before bed can help improve sleep.
“In the hours before bedtime, a human’s core body temperature naturally cools, while skin temperatures of the hands and feet increase. Scientists hypothesize that immersing the body in warm water aids this natural temperature regulation process, improving sleep as a result.
Do A Brain Dump
This advice comes from Nicole Sabella over at The Nourished Dancer.
She says:“If a dancer or dance educator struggles to wind down after a late rehearsal or show night, I always recommend a brain dump! Take 5-10 minutes to write down everything on your mind, with no need for structure or poetry. Just let it flow.
Journaling has proven benefits of course, but I like to think of it as offloading thoughts onto the page so your mind doesn’t have to carry it all. Let the page hold some of that weight for you, and if there’s anything important, it will be right there on the page for you to revisit in the morning.”
I think that this suggestion is very useful, as it helps you to get things you need done off your mind.
Get More Magnesium
According to this article from The Sleep Foundation, “Higher levels of magnesium in the body are associated with better sleep, longer sleep times, and less tiredness during the day.”. Magnesium is found in foods such as nuts, whole grain, soy, dairy and leafy greens. You can also get your magnesium through supplements (Speak to your doctor before adding any supplements to your diet!).
Adding some Epson Salts to your bath water is also another excellent way to get that magnesium in. Magnesium helps to soothe sore and tired muscles while warm bath water prepares the body for a good night’s sleep.
Read A Book
One of my favorite strategies to calm my racing mind is to replace my late-night phone scrolling habit with reading. Social media is not designed to help you to sleep.
Reading allows me to control what I’m consuming, gives me a more long lasting dopamine boost and overall makes me feel happier!
Add Some Lavender
“Research suggests that breathing in lavender’s aroma could improve sleep quality.”
I definitely notice that adding a few drops of lavender oil to my diffuser, soaking my feet in some lavender-scented Epsom salts, or hopping in a lavender bubble bath helps me calm down after a stimulating day.
Try Some Tapping
No not tap dancing, simple gentle tapping on pressure points along your body as you breathe and relax.
There are many guided tapping meditations that you can try, and this is a lovely relaxing way to drift off gently, as it is very comforting and calming.
Tapping, also known as Emotional Freedom Techniques (EFT).
If taking in all these suggestions is making you feel overwhelmed, remember that you don’t have to do them all!
It will be a bit of trial and error to figure out what works for you with these tips on how to fall asleep. The most important thing is to find out a habitual bedtime routine that you will follow through with even when you’re physically exhausted. After all, consistently doing one thing is better than doing all of these things one day a month.
Let’s Build A Post-Teaching Bedtime Routine:
Here’s how that might look when it comes to building a post-dance bedtime routine:
Make it Obvious by setting clear triggers that signal it’s time to wind down. This could be by dimming the lights or turning on a specific lamp that you associate with bedtime.
Have some visual reminders standing by.
Before you head out for your day, set out your red light mask or your journal in an obvious place like your bathroom sink or nightstand
Start building some new habits and behaviours. For instance, tell yourself “after I get into bed, I will perform EFT tapping for 10 minutes.”
Choose relaxing activities you genuinely enjoy, like reading, journaling, or listening to a podcast.
Think of bedtime as self-care rather than a chore. Create a cozy environment with comfortable pillows and blankets.
Make it easy by simplify your routine to make it effortless.
Prepare in advance by prepping your diffuser, or set your phone to “Do Not Disturb” early in the evening.
Keep your book or journal + pen on your nightstand so it’s within reach.
Use a gratitude practice to close the day on a positive note.
After a few nights, acknowledge how much better you feel when you follow the routine.
Do these tips on how to fall asleep feel more manageable! What strategy will you try? I would love to hear from you in the comments!
